A)
4x
2min ON/2min OFF
Row

B)
4x
2min ON/2min OFF
Alt.

B1) 10/10 DB Hang Power Clean & Jerk
+ ME Cal. SkiErg

B2) 2x
3 Pushups
6 Situps
9 Squats
+
ME Cal. Assault Bike

Annie
for time
50-40-30-20 -10 reps
Double-unders
Sit-ups
timecap: 12 mins

CONDITIONING
For time:

60sec ON, 60sec OFF
12/8 cal Row + remaining time Thruster@50% of 1RM

Continue workout until 50 Thrusters are done.

On 3-2-1-Go! row 12/8 cal and the remaining time from 60sec is for thrusters. Continue workout until you have completed 50 thrusters. Score is your time. You should have around 15sec to do thrusters, if not, scale the calories.

RPE 4

Thruster
15 min to work up to a heavy single

3 Rounds, For Quality:
60 Sec Arch Hold
20 Sec Chin Above Bar
60 Sec Tucked Hollow Hold

With a partner splitting work evenly:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpush
10 Minutes of Farmer Carries, AHAP for max distance

*One person works. Split as desired.

AMRAP 10 mins
3 Snatches
6 Kipping HSPU
9 Box Jumps

weight:
level 1 @60kg/40kg
level 2 @50kg/35kg
level 3 @40/25kg

Goal: 6+ rounds

12 min AMRAP
10 push ups
10 DB snatches 22,5kg/15kg
20 db box step overs, 22,5kg/15kg, 60cm/50cm

Deload week chipper

3-5 rounds, go by feel. Rest as needed.

3+3 Windmill
15 Medball Squat Clean
Row 500m
10 Wallball
3 wall climb
5+5 DB Snatch
10 Ring row

Don´t push it too hard. You should be little sweaty after this one, not exhausted. Scale if needed.

TC: 45 min

7 Thruster
7 SDHP

(Rx: 42.5/30kg)

5x 80%
3x 85%
1x 90%

Rest ~3min btw sets..